New Balance REAL Run 2011

I participated in the 21 km run yesterday. It was a tough run for me as I have gained significant amount of weight (7kg) and had not been training regularly for the past few months.

But despite of walking 4-5 times (7km, 14km, 14km, 16km, 19km) due to the demanding weather, terrain and the lack of endurance, I was able to clock 2hr20min48sec (~50% - my placing is 749 /1513 runners who completed the event)
If you have participated, you can check your results here - http://www.realrun.sg/results11.html

1 more month before marathon....looks like i am gonna suffer in the FM this year...

p/s - this was a lonely run without any kakis...

New Balance Real Run 2011

Event Details

Date 16 October 2011, Sunday Venue Changi Exhibition Centre, Changi Aviation Road Flag-off 6.30am (21km) & 7.00am (10km) Start & End Changi Exhibition Centre

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ROUTE MAP

21km – 2km Trail + 1.5km Sand + 17.5km Taxiway / Road
10km – 2km Trail + 1.5km Sand + 6.5km Taxiway / Road

Army Half Marathon 2011 (4 Sep)

Did reasonably well despite of the lack of training and conditioning for this run. I am surprise that I can maintain my pace real well for the entire 21km.

In any case, 2:18:34 is my PB for an official 21km race.

 

VDOT Cal - J. Daniel

This is an interesting calculator for running (by the famous Jack Daniel).

VDOT Calculator - http://www.runbayou.com/jackd.htm

you can refer to this website for more vdot matters -  http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm

Important Information on Marina21K

Sigh.... No Race Info Kit in the race pack and the race website is still down 3hours before the race.
This is perhaps one of the poorly organized running events for the year 2011.

Anyway, here are some important information on the race in the evening (contributions from slowerpoke from www.sgrunners.com).

Stay tune for my post event feedback tonight.

Registration for SCMS 2011

Registration ID:	34285456
Registrant:	SIMON LENG
Registration Date:	23/06/2011 11:05
Category:	Full Marathon - 42.195km
Status:	Confirmed
Nationality:	Singapore
Reason for participating:	Passion
Have you set any goals/targets for your race this year?:	Yes
If so, what are they?:	To complete by 5h:30min!
Are you dedicating this race to someone special?:	Yes
If so, who is this person and why are you dedicating this race to him/her?:	To my dearest wife who has been supporting me all these while :)
What is your favorite brand of running shoes?:	Others
Please specify:	Vibram Five Fingers
First Marathon:	No
Most recent marathon that you took part in?:	Sundown Marathon 2011
How many races have you run?:	20
What is your estimated finish time (for 42.195km)?:	05:30:00
Blood Type::	O +
Do you have any known allergies?:	No
Do you have any known allergies?:	No

Sundown Marathon 2011

This is my virgin night marathon and I don't feel good running this time. My timing was bad compared to the SCMS (5h:33m). This is partly attributed to several factors, as listed:

1. Not enough training - Due to my course, I did not have enough time to clock sufficient mileage.

2. Not enough Rest - I was rushing my take home exam from friday night to barely 2hr before the race...

3. Not enough conditining - I felt so sleepy throughout the race....

Dr. Jack Daniels, PhD, Olympian, coach and author, speaks at the Saucony Step Into Minimalism event

Even though he is talking abt competitive runners, but i think the things he said is quite applicable to LAHM (Low Ability High Motivation) runners like us :)

Morning run (4.3km)

I did a 4.3km in 21:15min this morning. guess i m back to my average speed after thrashing the body on Tuesday.

I have exactly 1 more week to turn my body to Combat mode before my IPPT fitness test 5 May.

Forecast Training Program from D-7 to Test day would be as follows,

Fri - 10km run
Sat - Interval
Sun - Rest
Mon (Mayday) - Interval
Tue- Rest
Wed - Rest
Thu - IPPT

Unfit!!! 2.4km training

I am in my worst state ever.... I did some interval running just now at my heart rate per minute was 190...... i think i need to exercise more liao.....

Jurong Camp II -
1.2km @ 5:31min

Jurong West Sports Complex
4 x 800m at 3:40 to 3:50min (1 to 0.5 rest)

Running in the lake

I completed a 10 km lake run this evening @ 1hr 1min 30 secs. I felt that I am going to hit my lactic acid threshold for my legs soon (due to the interval trg yesterday)... And I LOVE the FEELING!!!! heh heh heh...

interval + 4km run

I did 6 x 400m interval (1:1 rest)... averaging 1:35~1:40min per lap. weather was HOT during the training. Subsequently, I did a 4km jog around my house and completed it within 22:30min.

btw, to my dear Rabbits, Have you been training recently??? heh heh heh...

10km lake run

oh yeah. i did another 10km run at the lake beside my house. timing was 1hr 02min 30sec.
I am very happy as this run led me to new self discovery - I discovered a much more economic way of running!

AAR
I was stucked at traffic lights for 1min ++.
I was tired from this morning 3 x800m interval and last saturday 21km.

6th HM of the Year

PW HM Run today (2:55hr)....walk from 18km mark onwards :(
Looks like I have ran out of turbo already and is back to a reality and  SAILRUNNER again :(

Anyway, some lessons learnt
- never ran at 4pm under the hotsun.... it's too hot.....
- With <2more months before Sundown Marathon, I think I need to do clock more mileage weekly...
- 2 x Interval Trg (+swims) in a week will affect my performance....

Interval Trainings

I was in the track this morning and did a few sessions of interval runs.

- 03 x 800 m : (average 3.35min per 800m)
- 01 x 2400m : (14min)
- 01 x 2400m : pacing someone else (16min)

Hope this session will help to prepare me sufficiently for my IPPT (26 Apr) :)

10km run

I went for a 10km run this evening as completed it as 1hr 02min 20sec.
Although it was 5min slower than my normal run, i think the timing was good as I do not want to strain my body after yesterday speed training.


- 22 Mar -
was supposed to do IPPT trial yesterday but it was drizzling. We ended up doing 6 x 400 m speedwork at the track (with 1:1 rest interval) instead. The speed was good as I was able to hit <1:45min per round.

Swim (AM), Run (Nite)

Finally got some personal time to do some PT today....
 
AM- I managed to complete 1.4 km swim in <38mins (was doing some technique correction drills thru-out, the drills makes swimming slower and tougher...)
Night - I managed to run a 4.3km at 22:23mins (considered good as I was feeling tired from this morning swim).


1 more month b4 IPPT, i think i m not ready for it :(

10km lake run!!!

Finally managed to squeeze out some time this evening for a 10 km run.
Finished it at 57min 20secs. I considered it as a very good timing since I have not been running regularly since the start of the course. But then, I felt that I was unable to reach my max Heart Rate for this run....

Additional points to note...
- Slightly drizzling, sky already dark.
- Not enuff sleep for the past few days.

btw, I felt so unprepared for the coming IPPT (1 more month) and Sundown Marathon (2 more month)...
I hope you guys, who have a lot if free time,  have been training hard too. And pls don't let me catch up with you, you or you. :)

Regards
Snailrunner

2.4km time trial

Getting from bad to worst! time trial today ended up 11:25 min...

I hope the poor timing is because of my fatigue from the weekend runnings.

4.3 km run on a shady day

I went for another 4.3km run today despite the poor running timing yesterday.
I was very very serious for the run and I went all out.
Luckily I managed to clock 21:09min for today. I think i can still run faster as my heart can still take some more pounding....

AAR
- I guessed yesterday poor timing was due to poor physical form.
- managed to achieve a much faster timing due to the shady day and weekend traffic-less road.